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The No-Swimming Pool Workout That You Can Also Do On Dry Land

speedo fit workoutRemember when you'd spend all day in the pool as a little kid, jumping, splashing, and getting a workout without even realizing it (or going into the deep end)? Now you can bring that element of fun—and water—back into your workout.

Best part? No swimming required. (Although, swimming is a fantastic workout, ICYDK.)

A new wave of water-based fitness classes is taking gyms by storm. One, the new Water Extreme (or WTRX) workout at Life Time Athletic at Sky in New York City, just launched this summer and already has formerly water-wary gym-goers singing its praises—and for good reason. The water boot-camp class was created in partnership with Speedo and EXOS and uses custom-made equipment (a Speedo Push Plate, Washboard, and Clutch Paddle) to turn the pool into a giant piece of total-body strength-training equipment.

"When you're in the water, there's resistance from every direction," says Bradford Shreve, personal trainer and WTRX instructor at Life Time. "Because your whole body has to stabilize while you're doing any of the exercises, it recruits the rest of your body too. There's constant core engagement; your body never really gets to relax."

Hopping in the pool comes with a ton of perks: In addition to the serious core workout (see ya, crunches!), it really gets your heart rate up. (Translation: It totally counts as cardio too.) Because you're supported in the water, loaded exercises like squats, lunges, and presses become low-impact—making it easier on your joints, says Shreve. Though your muscles will be burning in the moment, you're also less likely to be sore, he says, because the water eliminates the eccentric contraction. (Eccentric contraction happens during traditional strength training when your muscle is resisting a load and lengthening. Ex: when you're lowering the dumbbell in a biceps curl.)

That's not all. Then there are even more pluses: "No one can see you sweat," says Shreve. And the cooldown is the best you'll ever have: Doing Savasana while floating in the water is basically a spa treatment in itself.

But let's be honest. You probably don't have access to a pool and all this cutting-edge equipment right this second. This dry-land workout based on the real WTRX class solves that problem. All you need is some run-of-the-mill gym equipment and some space to get your own super-resistance workout in.

If you have the chance to try these moves in the water, though, definitely do it! Those squat jumps will turn into fun kickboard torpedo drills and the upside-down bicycles will be a class game of catch—with your feet. And don't forget the most important thing: It gets you that much closer to being a real-life mermaid.

Dry-Land WTRX Workout

How it works: Do the warm-up, then proceed to circuit 1. Do each move in the first circuit for 45 seconds, and then rest for 15 seconds. Then do the cardio blast. Do each move in circuit 2 for 30 seconds on the left and 30 seconds on the right.

You'll need: A ViPR or weighted body bar, resistance band, and a pair of light dumbbells. (No idea what a ViPR is? Here's a ViPR 101, plus a few booty-burning moves.)

Warm-up: Do this five-minute warm-up routine before you get started.

Circuit 1

ViPR Clean and Press
A. Stand with feet slightly wider than hip-width apart, holding a ViPR or body bar horizontally in front of hips.
B. With a flat back, hinge at the hips and bend the knees to lower weight in front of shins.
C. In one explosive movement, straighten legs and push hips forward to stand up, sliding bar up the body. Shrug shoulders to rack the bar at shoulder height, bending knees to cushion the impact.
D. Press the bar overhead.
E. Reverse the movement slowly to return to starting position.

Resistance Band Torso Rotation
A. 
Tie or loop a resistance band around a vertical support. Stand facing sideways with feet slightly wider than hip-width apart and knees soft, far enough away so the resistance band is taut. Hold the end of the band with both hands at shoulder height, arms extended toward the support to start.
B. Keeping core tight and arms straight, slowly rotate hands to extend in front of body.
C. Slowly return to starting position, controlling the pull of the band.

Alternating Crab Reach
A.
Start in reverse tabletop position, on hands and feet with chest facing up and hips lifted.
B. Lift the right hand off the ground and reach diagonally up and as far to the left as possible, lifting hips to be in line with knees.
C. Return to starting position without sitting on the ground. Repeat on the other side. Continue alternating.

Chest Fly
A. Lie faceup on a bench or the floor holding a light dumbbell in each hand. Extend arms straight over chest, wrists facing in.
B. Slowly lower straight (but not locked) arms out to the sides as low as possible (or until they reach shoulder height).
C. Squeeze chest to slowly lift dumbbells back to starting position.

Back Fly
A. Stand with feet hip-width apart holding a light dumbbell in each hand by sides. Hinge forward at the hips with soft knees, arms extended straight below chest with wrists facing in.
B. With arms slightly bent, squeeze shoulder blades together to raise arms straight out to the sides up to shoulder height.
C. Slowly lower dumbbells to return to starting position.

Cardio Blast: Squat Jump

A. Stand with feet slightly wider than hip-width apart.
B. Sink hips back and bend knees to lower into a squat, keeping chest tall.
C. Press through the mid foot to stand and jump, raising arms overhead.
D. Land softly and immediately lower into another squat.

Repeat for 45 seconds, then rest for 15 seconds. Do 3 sets.

Circuit 2

ViPR Lunge with Jab
A. Stand with feet together, holding a ViPR or body bar racked at shoulder height.
B. Step forward with the right foot and lower into a lunge so both knees form 90-degree angles.
C. Keeping core tight and holding lunge position, extend the bar sideways to the right, then back to racked position.
D. Press off the front foot to step backward and return to starting position.

Repeat for 30 seconds. Switch sides; repeat.

Resistance Band Chest Press
A. 
Loop or tie a resistance band around a vertical support. Stand facing away from the support, holding one end in each hand in front of shoulders, wrists facing down to start.
B. Press hands forward directly in front of shoulders to extend arms and stretch resistance band.
C. Slowly return to starting position, controlling the pull of the band.

Repeat for 30 seconds.

Resistance Band High Row
A. With the resistance band in the same position, turn around to face the support. Start with arms extended toward support with wrists facing down, standing far enough away so the band is taut.
B. Draw shoulder blades together, pulling elbows back and out to the sides until hands are in front of shoulders.
C. Slowly return to starting position, controlling the pull of the band.

Repeat for 30 seconds.

Side Plank Toe Touch
A. Start in a side plank on the right elbow, feet stacked.
B. Once stable, extend left arm overhead, biceps by ear. Then kick left leg forward and extend left arm in front of chest to tap left fingers to left toes.
C. Return left foot to plank and extend arm overhead. Repeat. (To scale down, just hold the side plank. To scale up, try it on the right palm instead of elbow.)

Repeat for 30 seconds. Switch sides; repeat.

One-Arm Propeller Lunge
A. 
Start in a lunge with the right leg forward, knee bent at 90-degrees and left leg straight, heel off the ground.
B. Place right palm on right thigh, and extend left arm overhead, biceps by ear. Holding lunge position and maintaining a flat back, circle arm forward, down to the ground, backward and up to return overhead. (To scale up, hold a light dumbbell in the propeller arm.)
C. Holding lunge position and maintaining a flat back, circle arm forward, down to the ground, backward and up to return overhead. (To scale up, hold a light dumbbell in the propeller arm.)

Repeat for 30 seconds. Switch sides; repeat.

Cardio Blast: Upside-Down Bicycle

A. Start in a shoulder stand: Lie faceup on the floor. Place elbows on the floor tight next to ribs, hands reaching up toward the ceiling.
B. Lift hips to place lower back on hands, and kick legs up so they extend straight overhead.
C. Keep gaze forward, looking at feet. Holding this position, bicycle legs, alternating drawing each knee in and extending toward the ceiling.

Repeat for 45 seconds, then rest for 15 seconds. Do 3 sets.

Cool down with these quick stretches and 5 minutes of Savasana.

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